Ungakuyeka kanjani ukuphuza

Ukuthatha isinqumo sokuyeka ukuphuza utshwala kuyisinyathelo esikhulu. Kungenzeka wake wazama ukuyeka esikhathini esedlule futhi usukulungele ukuzama futhi. Kungenzeka futhi ukuthi uzama okokuqala futhi awazi ukuthi ungaqala kuphi.

Yize ukuyeka utshwala kungelula, kuyasiza ukwenza uhlelo lokuyeka bese ucela ukuxhaswa ngumndeni nabangane ngaphambi kokuba uyeke. Nawa amanye amathiphu okusiza ukuthi uqalise.

Kunamathuluzi amaningi nezinsiza zokukusiza uyeke. Ungazama inketho eyodwa noma uwahlanganise. Khuluma nomhlinzeki wakho wezokunakekelwa kwempilo mayelana nokuthi yiziphi izinketho ezingaba ngcono kuwe.

Joyina iqembu lokusekela. Abantu abaningi bayekile utshwala ngokukhuluma nabanye ababhekene nezinselelo ezifanayo. Amanye amaqembu anezinkundla nezingxoxo eziku-inthanethi kanye nemihlangano yabantu. Zama amaqembu ambalwa bese ubona ukuthi yini ekunethezeka kakhulu.

• Al-Anon - al-anon.org
• I-Alcoholics Engaziwa - www.aa.org
• Ukubuyiselwa kwe-SMART - www.smartrecovery.org
• Abesifazane bokungakhathali - womenforsobriety.org/

Sebenza nomeluleki ongumlutha. Umhlinzeki wakho angakusiza ekutholeni uchwepheshe wezempilo yengqondo oqeqeshwe ekusebenzeni nabantu abanezinkinga ngotshwala.

Buza ngemithi. Imithi eminingi ingakusiza uyeke ukuphuza ngokuqeda ukufisa utshwala nokuvimba imiphumela yayo. Buza umhlinzeki wakho ukuthi omunye angaba yisinqumo esihle kuwe.

Izinhlelo zokwelashwa. Uma ngabe uphuze kakhulu isikhathi eside, ungahle udinge uhlelo olunamandla kakhulu. Cela umhlinzeki wakho akucelele uhlelo lokwelashwa kotshwala.

Uma unezimpawu zokuhoxa, njengezandla eziqhaqhazelayo, lapho uhamba ngaphandle kotshwala, akufanele uzame ukuyeka wedwa. Kungasongela impilo. Sebenza nomhlinzeki wakho ukuthola indlela ephephile yokuyeka.

Thatha isikhathi ukwenza uhlelo lokuyeka. Qala ngokubhala phansi:

• Usuku ozoyeka ngalo ukuphuza
• Izizathu zakho ezibaluleke kakhulu zokuthatha isinqumo sokuyeka
• Amasu ozowasebenzisa ukuyeka
• Abantu abangakusiza
• Izithiyo zomgwaqo zokuhlala uzolile nokuthi uzozinqoba kanjani

Lapho ususungule icebo lakho, ligcine endaweni ethile elisebenzisekayo, ukuze ukwazi ukulibuka uma udinga usizo lokuhlala kahle.

Tshela umndeni nabangane obethembekile ngesinqumo sakho bese ucela ukuxhaswa ukuthi bakusize uhlale usangulukile. Isibonelo, ungabacela ukuthi bangakuniki utshwala futhi bangaphuzi eduze kwakho. Ungabacela futhi ukuthi benze izinto nawe ezingabandakanyi utshwala. Zama ukuchitha isikhathi esiningi nomndeni wakho nabangane abangaphuzi.

Izimbangela yizimo, izindawo noma abantu abakwenza ufune ukuphuza. Yenza uhlu lwezimbangela zakho. Zama ukugwema izinto ongazibangela, njengokuya endaweni yokucima ukoma noma ukuhlanganyela nabantu abaphuzayo. Ngezimbangela ongeke ukwazi ukuzigwema, yenza uhlelo lokubhekana nazo. Eminye imibono ifaka phakathi:

• Khuluma nothile. Cela umngani noma ilunga lomndeni ukuthi lifonele lapho ubhekene nesimo esikwenza ufune ukuphuza.
• Bheka uhlelo lwakho lokuyeka. Lokhu kuzokusiza ukukukhumbuza ngezizathu obufuna ukuziyeka kwasekuqaleni.
• Ziphazamise ngokunye okufana nokuthumela umqhafazo umngani, ukuhambahamba, ukufunda, ukudla okulula okunempilo, ukuzindla, ukuphakamisa izinsimbi, noma ukwenza umdlalo wokuzilibazisa.
• Yamukela isifiso. Lokhu akusho ukuthi kufanele unikeze isifiso. Vele uqonde ukuthi kuyinto ejwayelekile futhi, okubaluleke kakhulu, izodlula.
• Uma isimo siba nzima kakhulu, hamba. Ungazizwa sengathi kufanele uyikhiphe ukuze uvivinye amandla akho.

Ngesinye isikhathi uzonikezwa isiphuzo. Kungumqondo omuhle ukuhlela kusengaphambili ukuthi uzobhekana kanjani nalokhu. Nawa amanye amathiphu angasiza:

• Mbheke emehlweni lowo muntu bese uthi "Cha, ngiyabonga" noma enye impendulo emfushane, eqondile.
• Unganqikazi noma unikeze impendulo enomoya omude.
• Cela umngani ukuthi adlale indima yakho nawe, ngakho-ke uzilungiselele.
• Buza isiphuzo esingeyona utshwala esikhundleni salokho.

Ukushintsha imikhuba kudinga ukusebenza kanzima. Ungahle ungaphumeleli okokuqala uzama ukuyeka. Uma ushelela futhi uphuza, ungayeki. Funda emzameni ngamunye bese uzama futhi. Cabanga ngokubuyela emuva njengesigaxa nje sendlela yokululama.

Shayela umhlinzeki wakho uma:

• Zizwe ucindezelekile noma ukhathazekile isikhathi esingaphezu kwesikhashana
• Yiba nemicabango yokuzibulala
• Yiba nezimpawu ezinzima zokuhoxa, njengokuhlanza okunzima, ukusangana, ukudideka, umkhuhlane noma ukudlikizela

Ukuphuza ngokweqile - ungakuyeka kanjani; Ukusetshenziswa kotshwala - kumiswa kanjani; Ukuphuza ngokweqile - kumiswa kanjani

UCarvalho AF, uHeilig M, uPerez A, uProbst C, uRehm J. Ukuphazamiseka kokusebenzisa utshwala. I-Lancet. 2019; 394 (10200): 781-792. I-PMID: 31478502 pubmed.ncbi.nlm.nih.gov/31478502/.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Itilosi lokulashwa kotshwala le-NIAAA: thola indlela yakho yokuthola ukwelashwa kotshwala kwekhwalithi. ukwelashwa utshwala.niaaa.nih.gov/. Kufinyelelwe kuSepthemba 18, 2020.

I-National Institute on Alcohol Abuse and Alcoholism iwebhusayithi. Ukucabanga kabusha ukuphuza. www.tholeng.cnl Kufinyelelwe kuSepthemba 18, 2020.

O'Connor PG. Izinkinga zokusebenzisa utshwala. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 30.

I-Swift RM, i-Aston ER. I-Pharmacotherapy yokuphazamiseka kokusetshenziswa kotshwala: izindlela zokwelapha zamanje nezisanda kuvela. IHarv Rev Psychiatry. 2015; 23 (2): 122-133. I-PMID: 25747925 pubmed.ncbi.nlm.nih.gov/25747925/.

I-US Preventive Services Task Force, uCurry SJ, uKrist AH, et al. Ukungenelela kokuhlolwa nokwelulekwa ngokokuziphatha ukunciphisa ukusetshenziswa kotshwala okungenampilo kubantu abasha nakubantu abadala: Isitatimende Sencomo Sezinsiza Zokuvikela zase-US. JAMA. 2018; 320 (18): 1899-1909. I-PMID: 30422199 pubmed.ncbi.nlm.nih.gov/30422199/.

• Ukuphazamiseka Kokusetshenziswa Kotshwala (AUD)
• Ukwelashwa kwe-Alcohol Use Disorder (AUD)